Saturday

13
Jun

Saturday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

10 Alt. Elbow to Instep

10 Bootstrappers w/ :03 pause in the bottom

10 Alt. Reverse Lunges

10 Squat Jumps

10 Alt. Elbow Punches

10 Front Rack Kang Squats (PVC or Empty Barbell)

Max Tempo Front Squats (3111) in time remaining…

Strength

Front Squat (5-4-3-4-3-2)

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

100 Double Unders

20 Front Squats (135/95)|(95/65)

100 Double Unders

15 Front Squats (155/105)|(115/75)

In Time Remaining…

AMRAP of…

50 Double Unders

5 Front Squats (185/135)|(135/95)

(Score is Rounds + Reps)